Cycle Ward & Trifecta

Cycle Ward & Trifecta

Cycle Core
A dynamic class that takes place on and off the bike. Activate essential core muscles and learn to transfer that toward a more efficient and powerful pedal stroke.

Cycle Express
A cardio class varying in intensity, ranging from strength or endurance to interval rides yet in a more condensed version lasting 45 min.

These cardio classes vary in intensity, ranging from strength or endurance to interval rides. Whether you’re an experienced cyclist or a complete novice, you can find what you need to challenge your legs and your lungs here.

Fit Forever Cycle
A cardio cycling class ranging from strength or endurance to interval rides in a gentle manner.

Group Efkt

Group Ef*kt

Classes mix elements of Pilates, dance, yoga and functional training, and the moves are choreographed to motivating music. In class you’ll use the barre and exercise equipment such as mini-balls and small hand weights to sculpt, slim and stretch your entire body.

Step into this LES MILLS workout and you’ll punch and kick your way to fitness, burning up to 740 calories* along the way. This high-energy martial-arts inspired workout is totally non-contact and there are no complex moves to master. You’ll release stress, have a blast and feel like a champ.

This LES MILLS workout is a barbell workout for anyone looking to get lean, toned and fit – fast.
Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 540 calories*. You’ll leave the class feeling challenged and motivated, ready to come back for more.

30 minute format designed to challenge your mental and physical endurance through dynamic, compound moves integrating the whole body. Equipment used in this class will be your body, a step to work levels and a light plate or pair or light Dumbbells

Bosu is a piece of equipment provides strength, balance and core exercises.
This class will challenge muscle groups in a new an exciting way. All levels of fitness are welcomed and encouraged.
Equipment used will be bosu, weights, mats and bands

Cardio Fusion encompasses  4 different 15 minute classes. The 15 minute blocks can vary from Gliders, Mat work, Bosu, bands, light weights, heavy weights and more. The class provides a wonderful balance of cardio, strength, balance control and ab work with very limited amount of impact. This class can be done at any age and any fitness level.

Exercising muscles around the core, LES MILLS CXWORX™ provides the vital ingredient for a stronger body. During the 30-minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get into some hip, butt and lower back exercises.

Fit Forever
This class focuses on the overall everyday living challenges; Strength, balance, cardio respiratory, coordination and flexibility. It’s a variety class to help improve struggles that may face as time moves ahead

These classes targets all of the major muscle groups as well as the stabilizing muscles delivering a full-body workout in a 30 minute time frame focusing on the use of kettlebell equipment exercises. With rest breaks and the increase in heart rate, it’s like getting a cardio interval workout while lifting and gaining strength.

Skills and Drills
This workout is a quick paced full body workout that incorporates various modalities of training such as free weights, med balls, agility and speed ladder, hurdles and bodyweight exercises. Circuit training focus on athletic movements such as the broad jump, sprints, footwork drills, and single leg stability.

STRONG by Zumba™Perfect
This session is for fitness enthusiasts and students looking for a more challenging, high intensity interval training workout. The music in STRONG by Zumba™ was crafted to drive the intensity in a challenging progression that provides a total body workout. The result? A group fitness experience like no other.

For Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party.

Zumba Gold® 
Perfect For. Active older adults who are looking for a modified Zumba® class that recreates the original moves you love at a lower-intensity. The design of the class introduces easy-to-follow Zumba® choreography that focuses on balance, range of motion and coordination.



Please join us for training in the art of traditional Shotokan karate here at be fitness. Shotokan karate is a traditional Japanese martial art focusing on empty-handed fighting and self-defense. We use innovative teaching methods to develop student form, technique, and performance. Karate training develops the mind, body and spirit.

The Program
Sensei Paul Marren, Chief Instructor of the Japan Karate Association of Wisconsin (JKA Wisconsin), teaches the art of Shotokan Karate in the belief that the human mind is the greatest and yet least-cultivated asset in existence for establishing and restoring harmony in an inharmonious world. We focus on achievement and self-discipline through both physical and mental development. The invaluable skills students learn and the training methods we use provide a healthy outlet for releasing tension. Studies have shown that karate training actually decreases aggressiveness while increasing focus and building confidence and self-esteem. Children in this program also become more disciplined in other areas of their lives, both at school and at home.

Similarly, adults experience these benefits at home and at work. Students–whether children or adults– feel better about themselves and develop a more positive attitude toward life. The training is both physically and mentally challenging, emphasizing focus and concentration, strength and endurance, flexibility, coordination and speed, and control and timing of breath and body. All of the classes provide a healthy and exciting way to help stay physically and mentally fit.

joseF Pilates

Josef Pilates

Mat Pilates
Looking to improve your flexibility, muscle tone, body balance, spinal support, low back health and body-min awareness? Then Mat Pilates is for you! Modifications and variations of exercises are taught to make his class accessible for all Posse enthusiasts!

Pilates Equipment 101
This equipment class is an introduction to the fundamentals of Pilates and a basic exposure to Pilates Equipment.  The Pilates REFORMER is the main piece of equipment is used in these classes.  Members looking to expand, customize, increase intensity can do so following different avenues:

Custom Private Groups, Duet, and Privates
Private Groups Consist of no more than 4 people, Duets have 2 people, Privates are 1-on-1 instruction.  These sessions are scheduled with the people participating and the desired instructor. (participant 48hr cancelation policy)



RECOMMENDED PROGRESSION: Restorative > Gentle > Slow Flow > Yoga for Runners & Cyclists > Vinyasa Flow > Power Flow

Gentle Flow
Gentle Vinyasa yoga is an intuitive group class that features personal modifications and emphasizes integrating mind, body, spirit, and breath–all within a playful, safe environment. Taught without traditional vinyasa connections, it is easy on wrists, knees and hips!  All are encouraged to accept the beauty of their practice without needing to achieve anything other than coming into the present moment and truly experiencing it. Meditation and pranayama are included in each session. 

Power Flow
Yep, this sucker is robust! It’s almost ‘Rebel’ in nature. This amped up Vinyasa Flow class prepares you for more advanced yoga postures. Expect a rigorous flow, core exercises like cray, and maybe even the chance at some sweet airtime! Prerequisite of 4-6 months regular vinyasa practice is highly recommended.  Inversions and arm balances common. 

Enjoy this rare restorative treat! This class features several long holds in opening poses during a seated and lying down series and is integrated with a guided meditation. We use props to support the body to promote ease and comfort to facilitate relaxation and health. It is a practice of deliberate stillness and requires little to no muscular effort. A state of deep relaxation is achieved throughout this practice. Ahhhh…

Slow Flow
Your practice will range from medium to a touch of robust, but done with stable, self-centering energy and some sweat.  Pace is slower with longer holds and emphasis is placed on safe alignment while maintaining balance of the slow breathing. Expect long, silent periods of reflection and static holding during each pose.  The focus on building strength, stability, and postural integrity will leave you feeling appropriately challenged and sweaty. This slower pace is more conducive to meditative practices of mindfulness of action and awareness of breathing. All levels welcome. Perfect for newer students or for those who desire deep concentration within their practice. Great way to Slow Down (hence the name)!

Vinyasa Flow
"Vinyasa" means "to place in a special way".  All levels, sweaty vinyasa class that connects movement to breath. A practice that creates a balance between quick movement and steady pose holds. Each class offers a unique combination of poses, designed by our amazing teachers. Expect to sweat and connect with your breath. Meet you on the mat.

Yoga For Runners & Cyclists
This class is designed to complement any endurance activity such as running, cycling, rowing, cross country skiing, swimming, hockey, etc. Yoga helps to address imbalances that may exist due to the repetitive nature of endurance training, and assists in the prevention of overuse injuries. Expect a moderately paced vinyasa flow to build core strength, stability, balance, and improved mobility. Deep stretching and focused breathing further connect the body and mind to help you train and race at a higher level.  All levels welcome.